Great Marathon Training Plan

First off when it comes to marathon running and training you need to know a few things.

# 1 - A marathon is a 26.2 mile run. Notice that I said run! Yes, after reading this article and getting your marathon training plan you will be able to accomplish your dreams and run a full 26.2 mile marathon!

# 2 - You must be committed! Anyone can write their name down to run a marathon and lolli-gag their way through training. However they most likely won't finish the race. But if you are disciplined enough to push your self through months of training then you most definitely will finish the race and in good time. As a side note I hope you noticed that I said you will be training for months. Months of training is what it takes to run a marathon.
I believe anyone can run a marathon if they follow a marathon training plan and start off their training with a certain base of strength and endurance. A good base test would be: Can you run a mile without stopping? If you can, then great! Get started on your marathon training with a training plan.

One question that many skeptics have of on-line marathon training plans is: How hard will this program push me? Many people are worried of over working themselves and some are even worried of not training hard enough and having to face the agony of failing on a marathon. Well I only have one answer to this. You will only work as hard as you push yourself it's as simple as that.

Many people also have expressed their concern for some of the techniques that online marathon training plans use. Obviously their are many different ways to train for a marathon but their are few great ways that have shown great success many times. One of these marathon trainin g plans is one created by an Olympic runner himself, Marius Bakken you can view his program by clicking on the link below.

If you are ready to start training for a marathon on a marathon training plan then go to the link below but you need to have the following things to start training:

- Proper marathon running apparel
- Proper marathon running shoes
- A marathon training plan
- The heart and desire to succeed

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The Perfect Marathon Pacing Formula

I have run 15 marathons and finding the perfect pace has always been a problem. I believe that I have a formula for marathon pacing that works. I will explain how to calculate your pace using a heart rate monitor.

The major problem running marathons for me has always been starting out either too fast or too slow. When I start out too fast, by mile 18 I am in serious trouble. With eight miles to go and my body in bad shape things get real ugly. When I start too slow by mile thirteen my legs will usually not respond to the faster paced. I believe this happens because as the legs become tired your stride length and turnover will not increase to a faster pace.

To determine your marathon pace run a half marathon at your best effort during the first week of your marathon training program. Wear a heart rate monitor during the half marathon and record your average heart rate of the entire race. By subtracting 5 beats from this number you will know your m arathon pace heart rate.
Example: average heart rate of 150bpm - 5bpm = marathon pace heart rate of 145bpm

Training at this heart rate once a week during your marathon buildup you will learn to run at marathon pace and the correct effort. Start your marathon pace runs at 5 miles and build up to 15 or 20 miles in length.
Your long runs can be used as marathon pace runs as well. Every other week running a long run and adding marathon pace to the second half will improve you fitness tremendously. Once a month use one of your long runs exclusively as a marathon pace run. After a longer marathon pace run over 15 miles use the next week to recover.

At the midpoint of your marathon training run another half marathon and record your average heart rate. Doing this will allow you to monitor any changes in your average heart rate. If your average heart rate increases or stays the same you will know that your training is going well. If your average heart rate goes down , you will have an indication of over training.

As your marathon race date approaches run a half marathon at your best effort three weeks before race day. Use a heart rate monitor during the race to record the average heart rate of the entire race. After the race is over save this number for future reference. Take the average heart rate of your half marathon and subtract five beats from it. This number will be the maximum heart rate for running you're upcoming marathon.

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How does Acai Berry Works for weight loss?

Here is the real deal: when you take acai based supplements like Acai Berry Detox, you will not lose pounds in a heartbeat. That would be impossible indeed. Despite what the popular concept is, Acai Berry Detox and other similar products are not the miracle cures to unsightly pounds or obesity.

Rather, it is a tool that will make you achieve better health through gradual weight loss. And gradual weight loss can only be achieved by the right combination of diet, exercise and the right dosage of food supplements like acai based products. Many people would not want to hear the words "diet" and "exercise" but these are still the main components of weight loss. Food supplements that promote weight loss are aides in order for the person get to his or her target weight.

Acai And Weight Loss

Acai berries can help a person achieve weight loss by contributing its one most attractive property into the mix: that of providing high levels of antioxidants into the bloodstream. As many of you know, antioxidants can help eradicate free radicals in the body. These free radicals are of course essential in human development since these promote natural cell renewal. And natural cell renewal can be achieved by letting cells decay so that these can be replaced. Unfortunately, some cells decay too fast that other "new" cells have yet to be developed; or decay too slowly that others cells are affected. Here is where antioxidants step in. Antioxidants help scavenge off some or most of the free radicals that cause cell decay so that the body has time to develop the new cells that can replace them. At the same time, it can promote faster cell regeneration by providing the body a balance between decaying cells and emerging cells. Once balance is achieved, the body basically return s or goes to a better state where the body can burn up as much calories as it should and "process" them properly.

This is essentially why a healthy supply of antioxidants from food supplements like Acai Berry Detox can also help make the skin look younger, the muscles feel tighter and the person's energy level higher. Acai berries also provide essential amino acids, a good source of carbohydrates and fibers, healthy fatty acids, and phytosterols which can speed up the metabolism considerably. This makes detoxification of impurities from the system move much faster. Fiber, as is known, can help move bowel wastes very quickly - but it also means that the body is processing the nutrients at a faster rate. In turn, the body quickly assimilates those nutrients and turns these into calories or caloric energy. This is where people claim that drinking acai berry juice or ingesting acai based food supplements actually gives them a boost of energy.

That boost of energy, if you really want to harness it properly, is essential for a healthier lifestyle. That can be used to promote more regular exercises that can speed up the fat burning process. The better part of this deal is: the more you exercise, the better your muscle can burn off unwanted fat, so that you can expend energy even while you are resting.

Acai berry detox is a special weight loss supplement which has helped millions of individuals' loose extra pounds of body fat with ease. The acai berry detox version is also considered to be the # 1 'fat burner' in the entire world. Well, here is what it actually means.

1. It Is A Super Food

The acai berry detox weight loss supplement is known as the # 1 'super food' in the entire world. This title has been given to the acai supplement by leading health researchers across the globe. One of the main reasons why people term it the # 1 'super food' is because the acai berries are fortified with essential vitamins, minerals and nutrients that are found no where else.

2. It Detoxifies The Body

One of the main reasons why people term it as a detox supplement is because it naturally detoxifies the human body. This is made possible by the active ingredients that are present in the acai berries supplement. The rare antioxidants present in the acai fruit flush out all the harmful toxins from within a human body and make it disinfected from within.

The acai berry detox supplement is considered to be the most effective weight loss supplement in the entire world. Even when I started using the acai detox supplement, I had serious doubts regarding its effectiveness. But when I lost 32 pounds of fat, I was convinced that it was indeed a miracle fat loss formula which each and every obese individual should use.

There are so many diets being offered today that it has become increasingly harder to find which one is any good and even more difficult, which one to really trust will work. One of the latest to be included is the acai berry diet that has testimonials claiming very difficult to digest weight loss stories. I don't believe most of this over-glorified acai berry hype and furthermore would go as far as saying that by taking acai alone will not give these types of results, as they are just advertising artists trying to sell, sell, sell.

Relying on just any diet pill or supplement alone is very bad practice and can lead to more problems such as a inactivity, laziness, and frustration. It is extremely important to understand that to lose weight effectively you have to eat sensibly and have a regular exercise routine to not only get results but to keep your body healthy. You have to find a proper program to lose weight and and keep it off that doesn't rely on just popping a pill that is usually packed with Epedra, caffeine or other harmful stimulants. Therefore, in this article I have laid out a simple and exceptionally powerful method that will accelerate the process and will leave in great shape doing it.

A Method That Combines Exercise, Diet, And Acai Berry Diet

1. Exercise will need to be done 3 to 5 days a week, of course the more the better, but you really don't need to kill yourself doing cardio five days a week and damage your joints with the repetitive motion. You need to exercise correctly, and NOT just focus on cardio alone which will only give mediocre results.

Sixty to Seventy percent of your workouts should be a combination of both heavier weights (heavy enough for about 8 reps) and some type of 40 to 60 second sprints (anything from running sprints to fast punching). This type of interval training is vital in this method because it helps boost your metabolism which not only helps burn calories while exercising but also but also when you are at rest. You will actually be burning calories effectively while relaxing, watching TV, or being inactive.

This effect from interval training is based on new scientific evidence that states it will burn 2 to 3 times more calories over other conventional exercises methods. However, don't forget to do your other workout routines the remainder 30 to 40 percent of the time, because doing the interval training alone will be to taxing on the body. Moderation is your friend.

2. Maintain a simple robust diet that doesn't have to be too strict and causes a multitude of problems down the road. A strict diet would be completely counterproductive and does nothing but frustrate you and leave you feeling ill with no energy left to work out. Remember you want to have energy to exercise so you can turn your own body into a fat burning machine. This is the key to losing weight effectively and KEEPING IT OFF.

My suggestion would be a simple 40/40/ 20 diet. This is a popular diet that incorporate 40 % carbohydrates, 40 % protein, and 20 % healthy fats. Also, increase the fiber in your diet, eat more vegetables and try to abstain from consuming too much alcohol. In addition, make it a habit to not eat very late at night and of course get plenty of sleep.

3. Begin a very simple acai berry diet. This means taking an acai supplement once a day and adhering to it. This is where acai can really shine and where I truly believe you can gain the most effect using acai. This puts this weight loss process into overdrive and creates a synergistic effect when combined with the other two parts. Once your new healthy body starts getting used to the acai, you will literally see the pounds melt right off you.

Not only does acai cleanse your body to help you lose weight, but it also has incredible health benefits and contains nutritional value that most other weight loss supplements do not have. This is why acai is the choice over all of the other weight loss supplements. Of course, many of the other supplement will initially help you lose weight, but they will cause your body a multitude of problems that have been very well documented.

Like mentioned above, you don't want to rely on just one supplement alone. What you want to do is turn your body into a healthy fat burning machine, maintain a sensible diet, and start a simple acai berry diet to blast the fat burning process into high gear and leave in great shape.

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Yoga Retreats And Yoga Teacher Training Courses Nepal

Yoga is a traditional practice of mental and physical discipline that originated in Nepal and North India that has become very popular worldwide, especially in recent times now that western people are more open minded towards Eastern meditative practices. Though yoga workshops can now be taken in almost every city in Europe and America, for many die hard yoga practicers a yoga retreat in Nepal amongst the majestic Himalayas is the ultimate yoga experience thats not to be missed. An Everest yoga retreat really is something special.

Kathmandu Valley, Nepal is home to a large number of yoga retreats, yoga workshops, ashrams and wellness centres, offering a large choice of yoga styles, holistic nutrition, and also yoga TTC (teacher training courses); these are visited by people from all over the world, all eager to improve their mind, body and spirit by practicing yoga in the Himalayas of Nepal, home to the humble Nepalese and proud Mount Everest.

There are already several well established yoga retreats and ashrams in the Himalayas that have Everest as a spectacular background for their classes, and the number of yoga retreats in Nepal is growing yearly as more and more visitors make the trip to Nepal to enjoy and learn from the many yoga workshops and yoga teachers that are based there.

Ashrams are traditionally a religious hermitage, though in modern times they often denote a place for various spiritual practices such as music study or yoga. There are a large number of ashrams in Nepal that specialise in yoga training, and they are typically located far away from human habitation so as to be able to offer the seclusion one needs for such a spiritual form of exercise.

Ashrams and yoga retreats in Kathmandu Valley, Nepal offer a wide range of different styles of yoga in their yoga workshops, so when choosing a yoga retreat one must consider what goals they are hoping to achieve with their yoga practice, and then research what style of yoga will be the most beneficial to them. Many of them also now offer holistic nutrition.

Yoga workshops dont just offer training for people who practice yoga, but they also provide yoga teacher training for people that wish to take their yoga skills to a higher level and begin teaching yoga themselves.

Many of the yoga retreats in Nepal offer full yoga teacher training courses (TTC) in their workshops now and TTCs are one of the fastest growing branches of the yoga retreats in the Kathmandu Valley, Nepal. Studying a teacher training course at a yoga retreat in Nepal takes students to the next level of the yoga experience introducing new skills, knowledge and awareness of yoga practic e, and of course most importantly it teaches one how to pass on this knowledge others.

There is something quite special about being nestled away in the Himalayas of Nepal, on the roof of the world, learning and practicing the ancient art of yoga. Perhaps this is because of the obvious historical association Nepal has with yoga, but there is also something about the Himalayas themselves, the remoteness, being cut off from modern civilization, and of course, beautiful scenery gives the region and Nepal a unique spiritual atmosphere thats hard to find anywhere else. Whatever it is, visiting an Everest ashram or yoga retreat at Everest is an experience that is not to be forgotten.

A yoga retreat or Ashram in Nepal allows one to take time out from their modern lives and everyday stresses and take the time to focus their attention and concentration on themselves and their physical and mental well being, something that many people forget to do in todays western society.

The benefits of visiting Nepal for a yoga retreat include the obvious physical benefits of increased strength and flexibility that come with yoga practice, the improved mental state of mind that comes from meditation, and last but not least the very basic relaxation and getting away from it all feeling that waking up in the morning and looking out upon a mountain range as impressive as the Himalayas gives you.

Of course a yoga retreat is not only rewarding for the time one visits the retreat, its an educational holiday and learning new meditation and yoga techniques at a yoga workshop is a long term benefit that one can take home back to their own country where they continue to use the knowledge they have learned about yoga in Nepal to continue their practice and improve their lives.

Outside of yoga workshops and yoga teacher training courses, a yoga retreat or ashram in Nepal also offers an amazing Himalayan holiday experience and visitors can partake in a number of other activities such as taking long walks, trekking in the mountains, canoeing, cycling, and bird watching.

Yoga is considered beneficial for a persons health for many reasons, including reducing high blood pressure (hypertension), lowering blood glucose levels, lessening the pain of carpal tunnel syndrome, back pain and arthritis, and even reducing the symptoms of asthma.

It should be noted though that studies on the medical benefits of yoga are not as comprehensive as they need to be able to have definite proof about the benefits of yoga. One of the reasons for this is that many studies on yoga are conducted in Nepal and India and only published in foreign medical journals where the standards of the journalists and researchers cannot be checked and controlled. Though these yoga study results regarding direct medical benefits are inconclusive there is a general agreement in medical circles and amongst yoga practicers that yoga is beneficial to ones health.

People who practice yoga report better moods, having less tension and more energy after yoga workshops, all giving a better quality of life. There are also the more obvious benefits gained through exercising ones body with yoga practice such as increased strength, increased flexibility and improved balance. There are several different styles of yoga and each one has its specific benefits so if you are trying yoga to obtain a specific benefit its worth researching what yoga style is going to be the most useful to you.

More information about Yoga retreats and yoga teacher training courses (TTC) in Nepal can be found at Yogi-Nomad.org .

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Yogi-Nomad: Yoga Nepal, Teacher Training Courses And Retreats In India

Yoga is an ancient spiritual concept that originated in the East, namely India and Nepal. Yoga is a reference to traditional physical and mental practices that have been used for thousands of years in India and the East and is now benefitting the lives of yoga practitioners throughout the world. Despite its philosophical look it has a physical basis that equals the spiritual. Yoga is a series of practices, action, method and technique that calms the mind and channels energy in positive directions.

It is still not established as to precisely how long Yoga has been with us, but Yoga experts have so far concluded that the history of Yoga spans between 4000 to 8000 years ago to the present day. The earliest yoga findings have been found at the Indus Valley civilization's sites, and these were active around the Indus Valley region in India circa 1700 3300 BC. Of course, there will always be new discoveries and Yoga findings and no one as yet could give a definite timeline for this ancient tradition.

Several seals were discovered at the Indus Valley civilization sites in North West India that showed people in meditative yoga like postures. Many experts agree that these seals were depicting a precursor of modern day yoga. One of the most well known and famous seals discovered in India was discovered by Sir John Marshall and is called the Pashupati seal. It depicts a three faced figure seated on a throne in a version of the Hatha yoga, a cross legged yoga posture. Both heels of the yogi sit directly under the scrotum and the yogi's penis is erect, with the testicles clearly visible. The position of the heels is an advanced Tantric yoga known as Bhanda. This yoga method has been traditionally used redirect sexual energy and can give the practitioner spiritual powers. The figure on this seal is thought to be Shiva. On the right hand side of this figure a large tiger rears upwards facing him and some suggest it represents the yogi people and the Himalayan region, whereas a depiction of elephant on the Shiva seal represents Eastern India, the buffalo represents Southern India and the rhinoceros represents the regions to the west of in the Indus River.

Whatever the exact starting date of yoga is, one thing is very clear, India has had a long history with the practice of yoga and still today it is considered the primary place in the world to study and practice yoga. Many yoga practitioners wishing to take their yoga studies further often go to India for teacher training courses at the numerous workshops there. There are many teacher training courses in India that take place in workshops at ashrams and yoga retreats in India throughout the year. And the number of yoga teacher training centres in India is growing yearly as the world grows smaller and more people are heading to India the spiritual heart land of Yoga, and learning how to pass on the yoga light itself, by teaching others this ancient practice from India.

Yoga practitioners who travel to India to practice yoga often beeline for the holy city of Varanasi and join one of the many yoga ashrams or yoga retreats that have established themselves there. For many westerners the ultimate yoga experience is to become part of an ashram in Varanasi, experiencing Indian culture first hand and practicing yoga to their heart's content under the skillful guidance of experienced yoga teachers in a workshop.

Varanasi is one of the world's oldest living cities where time and has stood still in many ways. For several thousand years and still today Varanasi is one of the most religious areas of Northern India for Hindus and many will go there to be buried in the holy River Ganges that flows through the city. Varanasi has been a centre of Indian philosophy, yoga, mysticism and Ayurveda for so long that many hard core yoga practitioners feel it's almost a necessity to practice yoga in a Varanasi ashram to achieve a high level of yoga ability. Teacher training courses (TTC) and workshops are also available in many of the Varanasi ashrams and retreats and there is a constant stream of westerners travelling to India and in particular Varanasi to take their yoga practice one stage further and become a teacher of yoga at a teacher training centre. At Varanasi there is a great traditional of teaching yoga, learning yoga and practicing yoga and this tradition still carries on today in ash rams all over the city.

Yoga teacher training courses (TTC) in Varanasi and all over India are usually completed at ashrams or yoga retreats. An ashram is a place where students of Indian philosophies can go to study with experienced teachers and with as little as possible disturbance from the outside world. Ashrams in Varanasi are also called yoga retreats and a yoga class is called a yoga workshop.

Everyone is welcomed at ashrams in India, from beginner yoga practitioners to more experienced people that are taking teaching training courses in yoga workshops, hoping to one day become a yoga teacher themselves. Teacher training courses (TTC) include being taught how to understand, correct, assist, encourage and guide students in yoga. As well as this, the teacher training courses teach people practical teaching methods for yoga workshops, such as making yoga lesson plans and teaching educational techniques to explain the principles of yoga.

The widespread use of yoga throughout the western world is largely due to its health benefits, and many westerners with chronic health problems are now practicing yoga as a resort to tackle these issues. Many people are now aware of the physical benefits of practicing yoga which include improved flexibility, greater strength, better concentration and improved posture.

The Sanskrit word yoga has many meanings and is actually derived from the Sanskrit verbal root yuj' which means to "yoke" or "join" with the supreme spirit. A fair translation would be that yoga helps a person to absorb and reach a state of union with a divine spirit using the spiritual and physical practices of yoga. Yoga is a scientific practice that teaches people the method of uniting the individual soul with the Supreme soul.

For more information on yoga ashrams and retreats in Varanasi and India please visit http://www.yogi-nomad.org and http://www.yogi-nomad.org/yoga_retreats_india.html

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Get the Most Out of your Marathon Training Program

A good marathon training program is what will be the difference in you completing your first marathon successfully or not. It is important to try and get everything you can out of your marathon training program so that you are fully prepared for your first marathon.

You want to be mentally prepared for your marathon training program. You should look at it as an exciting time of your day where you will be working hard to achieve your goal. To help keep motivated you should look forward to your training sessions and head into them with enthusiasm and a positive frame of mind.

It is important to remember that your marathon training program is the most important thing that is going to get you to the starting line and more importantly it is what is going to get you passed the finishing line. So it is important that you treat your marathon training program seriously and with respect. Training for a marathon isnt something you can do whenever you feel like it. That is the whole point of having a marathon training program because it is designed to get you into the right physical shape to complete your first marathon.
If you skip sessions you will be training unevenly, as each session is different you are going to fall behind in a particular area and that is something you cant afford to happen when you are training for your first marathon. Stick to your marathon training program and dont make compromises. Some people say its hard to fit it in when they have so many other things going on in their day. That is very understandable, which is why you start organising your daily routine before you start your marathon training program so that you have prepared ahead of time. You should sit down and work out exactly what time of day you will be able to complete your marathon training program and make sure it doesnt conflict with anything else. That way nothing will come up unexpectedly and you wont be tempted to put your training off until another time.

To get the most out of your marathon training program physically you want to prepare for each session. It is important to get a good nights sleep every night because you will need to give your body a chance to recover and the best way the body can recover is when you are sleeping. Also you dont want to be slow and sluggish before your training sessions because you wont perform to your full potential which will hamper your overall marathon training program and waste time. So it is important to make sure you are well rested and your body is fresh and ready to go.

Another important thing to remember about your marathon training program is that you have to stretch and warm up correctly before you start training. Too often people go out there and start training without warming up correctly and end up injuring themselves and their marathon training program is put on the shelf. It is easy to skip the warm up and get straight into it but you must take the time out to warm up and stretch properly because not only will help you get more out of your marathon training program but it will help prevent injury.

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Stress Management Tips. Great ideas to manage stress

Getting stressed is a normal reaction if you have too many things you next at the same time. But more and more tattered isn crack under pressure? to handle the T way. You need to tighten some stress management tips in the face of the pressure and keep themselves from degradation.

One of the biggest causes of stress at work. take care of themselves about the security of jobs, which leads to the significant workload and will commute daily by your work with it much pressure.

Studies have shown that stress can cause serious negative effects on your health and well-being. Heart problems are just one of the physical manifestations of stress you feel. If you bring your stress at home as well, it can also seriously impact on your personal relationships.

Before your life reaches this point by stress, you need to take action to give them from happening. Instead of always resorting to dealing with negative stress, there are other ways for you to ap proach stress in a healthier way. Here are a few tips to stress management will help to overcome stress.
Stress Management Tip # 1: Give yourself a break. Yes, that? Law. To be able to better cope with stress, you need to step away from what you do? Re doing and you will get all energy. Work under pressure and end, while your duties? Repeatedly emphasized, only down and wear you could have an impact on your performance. Move away from a stressful situation, even for a brief moment to breathe easier and will help give you a new perspective.

Stress Management Tip 2: Have the whole day. It doesn? T have to do something complicated and lengthy. You can enjoy it, reassuring from a hot cup of herbal tea, especially with regard to ease with soothing properties, or buy yourself a little massage your pain.

Stress Management Tip # 3: Are there. If you? Re juggling too many things at once, you tend to forget how to plan your work properly. Create a list of everything you need to do, and arrange them in order of urgency, and when they are required. This will he lp you stay focused on the things that should be done immediately instead turn your attention to those who aren t as urgent.

Stress Management Tip # 4: Say? No? to take on more responsibility. You already have too much on your plate and not much time to work on them, that is the reason why you? Torn and stressed again and again. You don? T need to take more responsibility. But don? T worry that won? T make you look irresponsible and not in the position. If you tell a hard time? No? Additional work, just think of all the work, you need to do, and the time you don? T have to get more work.

Stress Management Tip # 5: Get help. You may want to help talk to a friend or a loved one vent your frustrations, or perhaps even from what you distracted? With your causes stress. Confirm that you? Again, not in a position to do anything don, and? T hesitate to get help around the office.

These stress management tips don? T sound too hard, right? When you first stress under control? Ll be able to work more efficiently and then go to enjoy a happy and fulfilling life.

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